CrossFit South Bend

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]NEW WODS ON THE BLOCK: Don’t forget, if you are on the fence get signed up right away. If we don’t have 10 teams by Nov 1st I am going to shut this one down! – CLICK HERE TO REGISTER

Wellness Wednesday – Dealing with the haters

How to construct a healthy meal

Are you a Coach, or interested in improving your coaching skills?  Movement and Assessment Workshop with Michael Bann 

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title=”Monday 10.16″ open=”false”]FIT

A.

25 Minute Amrap TO2 – share the work as needed
40 Burpee Box Step Overs
80 Alternating DB/KB Power Snatch
100 Dbls/200 Singles

COMP

A.

25 Minute Amrap TO2 – share the work as needed
40 Burpee Box Jump Overs 24/20
80 Alternating DB/KB Power Snatch 55/35
200 Doubles

Score: A, reps

Notes:

Teams of two, alternate back and forth as you need to get the work done.[/x_accordion_item][x_accordion_item title=”Tuesday 10.17″ open=”false”]FIT

A.

Muscle Clean/ Power Skill Work and primer

B.
16 Minutes to finish
Upright Row 6.6.6.6 @ 3111

C.

4 Sets – NFT, TO2-3
5 Hang Muscle Cleans – UB, Heavy
Max Push Press

D. Optional ITA
2 Sets Max Bar Hang

COMP

A.

Muscle Clean/ Power Skill Work and primer

B.
16 Minutes to finish
Upright Row 6.6.4.4 @ 3111

C.
4 Sets – NFT, TO2-3
5 TNG Power Cleans – Heavy
Max Shoulder to Overhead

D. Optional ITA
2 Sets Max Bar Hang

Score: B, heaviest weight. C, weight and STO reps. D, total hang time.

Notes:

A – use this to understand where you should be scaling for the workout.

B – build to the heaviest set of 6 or 4.

C – You’ll perform all of the 5 (MC or PC) unbroken, leave it in the rack, then start hitting your STO reps until you cant anymore, let your partners put on their weight and go as your rest.

D – just…hang. pronated, as long as possible.

 

 

 

 

 

 

[/x_accordion_item][x_accordion_item title=”Wednesday 10.18″ open=”false”]FIT

A.

20 Minutes to finish
Back Squat 4×6 @ 30X1

B.
5 Sets – 2 minute amrap
15 Scaled TTB/ Sit Ups
Max Wall Balls/Goblet Squats in time remaining

rest 2 minutes between sets

COMP

A.

20 Minutes to finish
Back Squat 6.6.4.2 @ 30X1

B.
5 Sets – 2 minute amrap
15 Toes to Bar
Max Wall Balls in time remaining 20/14

rest 2 minutes between sets

Score: A, heaviest weight. B, total wall ball reps.

Notes:

B – choose a scaling that will allow you to get your TTB/Sit Ups in at LEAST 45-60s[/x_accordion_item][x_accordion_item title=”Thursday 10.19″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 4×6 @ 31X1

B.
4 Sets – TO2-3
8 Floor Press
Max Ring Rows

C. Optional ITA
Row 55 Calories AFAP

COMP

A.
25 Minutes to finish
Bench Press 6.6.4.2 @ 31X1

B.
4 Sets – TO2-3
5 Floor Press
5 Weighted Ring Row

C. Optional ITA
Row 55 Calories AFAP

Score: A, heaviest weight. B, weight(s) C. Time

Notes:

B – Alternate through, one person floor press, one person ring row, one person spotting. move your weights around as needed between partners. all sets heavy and hard. FIT: I’d like to see at least 8-12+ Ring Rows each set, COMP: have a partner stack plates on your hip/stomach for the weighted ring row. Kind of like this, but you have to actually perform the full rep while pulling wrists in line with your body.

C – Go hard, don’t pace.[/x_accordion_item][x_accordion_item title=”Friday 10.20″ open=”false”]FIT

A.

Snatch Warm Up

B.
Every 90s x 8
Hang Power Snatch x 4

C.
18 Minutes to finish
Deadlift 2×6 @32X1

D. Optional, if time allows – attempt to beat last week
5 Minute Max Step Ups/Walking Lunges

COMP

A.

Snatch Warm Up

B.
Every 90s x 8
Full Snatch x 2

C.
18 Minutes to finish
Deadlift 6.4. @32X1

D. Optional, if time allows – attempt to beat last week
5 Minute Max Front Rack DB Walking Lunges

Score: B, heaviest weight. C, heaviest weight. D, reps and weight.

Notes:

B, C, D. Repeat from last week with only the reps in C changed. attempt to progress your numbers from last time.

 

 

[/x_accordion_item][x_accordion_item title=”Saturday 10.21″ open=”false”]FIT

A.

15 Minutes to finish
Press 4×6 @ 3111

B.

3-4 Sets – 20 minutes to finish
15-20 Banded Strict Pull Ups/Straight Arm Lat Pull Downs
15-20 Box Dips
rest as needed between sets

C. Optional, if time allows – pick one

Row 1500m or Run 1 Mile

COMP

A.

15 Minutes to finish
Press 6.6.4.2 @ 3111

B.

4 Sets – 20 minutes to finish
2.2.2.1 Weighted Strict Pull Up
2.2.2.1 Weighted Dip
rest as needed between sets

C. Optional, if time allows – pick one

Row 1500m, Run 1 Mile, Bike 7 Minutes

Score: A, heaviest weight. B, don’t score – only do. C, time.

Notes:

A, B, C – Again, repeat from last week with a few rep ranges changed. Attempt to progress from last week.

 

[/x_accordion_item][x_accordion_item title=”Sunday 10.22″ open=”false”]FIT & COMP

A.

30s Row
30s Overhead Barbell Hold
30s Step Ups
30s Dead Bug Hold
30s Double Unders
30s Bottom Squat Hold
x8 Sets
30s rest between rounds

Score: Nothing, move through smooth

Notes:

You did this one last week – there is more volume this time though[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]